You will hear that the best way to see the remote hill tribes in the northern Thailand is by mountain bike. I decided to give it a try. I always been keen on biking so I didn't think it wouldn't be a problem when I went to northern Thailand, and rented a mountain bike. I have a bike at my house in Bangkok and I usual peddle it to go to the store or make other short trips.  But, I was soon to discover, peddling a bike on flat land and up and down mountainsides are two different things.  I went to Mae Hong Song and rented a bike, and after that rigorous first day, I spent the next three days in agony, recovering from sore muscles. In fact, I could hardly walk.
  
Hiking and biking are not the same as doing aerobic exercise once or twice a week. If you are planning to go on a hiking vacation, or to go biking even if it's only around the city, make sure your body is ready for this kind of vacation. Lovely mountain scenery won't be worth a hoot if your muscles are screaming or your heart and lungs are on the verge of shutdown.
   
Any athletics-oriented vacation—whether it's hiking, biking, skiing or whatever—calls for preparation. Not being in good condition can have repercussions ranging from sore muscles to total collapse.  But it’s not only for athletics-oriented vacations that one should give thoughts to keeping fit. I have seen tourists walking around Chatusak Wekeend market for a few hours and come away exhausted. A little exercise before hand and they could have managed it much better.

You need to be in good cardiovascular shape to truly enjoy any vacation, says to Dr. Robert Scott of Beverly Hills, California. Dr. Scott was visiting Thailand and I met up with him at the Author’s Lounge at the Oriental Hotel. Dr. Scott is advisor to many of the movie stars and has a monthly column sports for older people in a fitness magazine. "Good health does not necessarily equate with physical fitness," he said, which came as a surprise. "The lungs and heart must be able to endure rigorous exercise. Hiking, especially up and down mountains sides, and at high altitudes, puts increased stress on the entire cardiovascular system."
  
Dr. Scott said one need to strengthen the specific muscles that are going to be used. "Regular aerobic exercise—aerobics classes, jogging, running, brisk walking, and the use of stair machines, stationary bikes and treadmills—is necessary for fitness. But they must be done on a regular basis." If you plan to carry a backpack, strengthening the back is also important.
  
And third, you need to be nutritionally conscientious. A diet high in complex carbohydrates will give you extra energy. Dr. Scott emphasised that good nutrition is important all the time, but it becomes essential before embarking on a trip that is going to make physical demands.
  
"Eat lots of carbohydrates, such as pasta and potatoes, and plenty of fruits and vegetables, and drink at least eight glasses of water a day. And no carbonated sodas. Juices are great."
 
Most experts agree, the best way to get into shape is to take long walks, or hikes, up to 8 or 10 miles a day before the trip starts; three or four miles if it's up and down, hilly or mountainous.  An exercise programme should begin at least two or three months in advance. One must get into a routine and stick to it.
   
Paul Srivorakul, past coordinator for a health club at Berkeley University, California, recommended combining a regular program of aerobic exercise with hiking up to 10 miles a day before a trip. "If you're not in shape, " he says, "you're going to get winded and tired, especially at high altitudes." 
  
The change from low to high altitude can be a problem even for very fit people. Such a conditioning takes a few days. Paul believes that workout training with another person helps.  "Sometimes that competition is what we all need."  The best recommendation, of course, is working with a sports trainer or coach.
  
Other experts in the field recommend working out on a stair machine, starting at 20 minutes and working up to 30 or more, for cardiovascular conditioning as well as strengthening the major muscle groups in the legs.
  
And last, but no less important, your hiking boots also need conditioning. Tour leaders flinch at the sight of new, untested footwear. Boots with ankle supports should be worn until they are comfortable; the newer lightweight boots break in much more quickly than heavy boots.
 
Times have changed, certainly. I remember not so many years ago when hotels didn’t have health clubs and exercise rooms. There was no demand. Back then when you arrived at your hotel, often even before you went to your room, you stopped at the bar or cocktail lounge and had a drink or two. Then after you went to your room and showered and cleaned up, you went back to the bar. Those days are gone. And all for the better.
   
Today there isn’t a major hotel, and many small ones as well, that doesn’t have a health club, and many are pretty fancy, with saunas and steam rooms. Spas have become the rule of the day. Some people travel these days just to visit famous spas around the world. But I’ll be talking more about spas and heath clubs around Thailand, a physical check-up that can save you a bundle of money, all next week.

The health club at the Oriental

Instructor Polio has been at the Oriental 18 years

A dip in a hot tub at the Oriental Club

Mr. Bronchia, 84, works out every day at the
Oriental Club

You might be too young to join but never too old

Mr. Boonchai of Boon Thong Trading, a regular

A pretty receptionist at the Shangri-la Club

The Shangri-la has one of the best views

At the Shangri-la watching he river while working
out

Clark Hatch is a franchise with clubs all over the
city

Women work out as well as men at Clark Hatch

An inspiration on the wall a Clark Hatch

Squeeze is an example of Bangkok's many clubs to
keep fit

On a treadmill you can be sure the air will be
clean

A treadmill to keep fit while traveling